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    TallyCF: All things CrossFit

    Entries in Knees-to-elbow (49)

    Thursday
    Dec082011

    Another Minute!

    Today's WOD:

    1 Minute WOD
      
    Sit-up
    Hip Extension
    Hollow Body Rock
    Knees-to-elbows
      
    3 rounds of 1 minute each for max reps. 1 minute rest after each round.
    For total reps.
      

    Warm-up:

    1. Jump Rope 3 Minutes
    2. Rack/Squat Stretch
    3. Burpee Challenge: 24
    4. Group Burgener Warm-up x2
    5. Clean & Jerk 10 in 10

    MOD:

    Hollow Rock
    Knees-to-elbows

    Post-WOD:

    Rollout: Shoulders & Upper Back

    CFTally Athlete Results:

    David K. 168 (56x3) estimated total

    Will B. 246 (82x3) estimated total

    Bamf 300 (100x3) estimated total

    Merrick 258 (86x3) estimated total

    Tweetybird 249 scaled (83x3) estimated total

    Amy 225 scaled (75x3) estimated total

    OMD 306 (102x3) estimated total

    Harold 279 scaled (93x3) estimated total

    Luisa 207 scaled

    Charlotte 264 scaled

    Belle 263 scaled

    Jorge 200 

    Chelsey 168 scaled

    Sandy 213 scaled

    Justin B. 345 

    Kristen 303 scaled

    Stoner 397 

    Charlie 266 scaled

    Reynold 256 

    Mighty Mouse 272

    Carnivore 336

    Ian 250

    Sweet Tea 271 Scaled

    Flex 251

    James 324

    Ryan V. 217

    Professor 355

    BMR 274 scaled

    Lizzie 310 scaled

    Abi 229

    Chance 317

    Andy 296

    Bull 261 Scaled

    Brian 260 Scaled

    Thad 221

    Wonder Woman 359

    Ashley 213 scaled

    Elizabeth 199 scaled

    Counselor 323

    Allison 260

    Lily (Yao) 225 scaled

    Firecracker 364 

    Chryssi 225 scaled

    Stephen M. 213 

    Diandra 250 scaled

    Natalie 258 scaled

    Quentin 258

    Krysta 256 scaled

    Dylan 202 scaled

    Monkey 350

     

    Wednesday
    Nov162011

    8 - 8 - 8

    Today's WOD:

    8 Split Jerk 155/110 lbs
    8 Knees-to-elbows
      
    8 Rounds for time.
     
      
    Time Limit: 25 minutes

    Warm-up:

    1. Jump Rope 3 Minutes
    2. Squat x15
    3. Push-up x10
    4. Ring Dip x10
    5. Burpee Challenge: 8
    6. Split Jerk 10 in 10

    MOD:

    Split Jerk
    Knees-to-elbows

    Post-WOD:

    Stretch: Hamstring

    CFTally Athlete Results:

    Will B. 20:20 Scaled

    Joker 19:20 Scaled

    Ronbo 19:37 Scaled

    BAMF 22:58 Scaled

    The Standard 18:38

    Chris W. 22:45 Scaled

    Tweety Bird 16:32 Scaled

    Amy 16:42 Scaled

    Harold 19:50 Scaled

    Stephen 20:45 Scaled

    Kristen 13:26 Scaled

    Justin 18:26 Scaled

    Tink 14:42 Scaled

    Alisa 23:00 Scaled

    James 22:57 Scaled 

    Luisa 23:32 Scaled

    Bigfoot 12:48 Scaled

    Clara 16:05 Scaled

    Krysta 17:15 Scaled

    Chevy 19:50

    Tom 18:57 Scaled

    Charlotte 21:51 Scaled

    Reynold 25:16 Scaled

    Ian 19:29 Scaled

    Sandy 19:00 Scaled

    Andy 18:19 Scaed

    Travis 20:23 Scaled

    Stoner 10:20 PR

    Andrew 18:20 Scaled

    Wonderwoman 25:26 Scaled

    Slash 22:32 Scaled

    Natalie 22:40 Scaled

    Lily 19:35 Scaled

    Mike 21:41 Scaled

    Jeff 22:12 Scaled

    Sam 22:16 Scaled

    Sarge 20:46 Scaled

    Chryssi 23:35 Scaled

    Stephen 24:09 Scaled

    Ryan V. 24:17 Scaled

    Monkey 23:53 PR

    Nicole B. 24:28 Scaled

    Karissa 17:17 Scaled

    Supergirl 15:32 Scaled

    Firecracker 24:00

    Danny 21:06 Scaled

    Chance 14:27 Scaled

    Cornbread 24:28 Scaled

    KitKat 12:51 Scaled

    Carnivore 12:56

    Ashley 19:56 Scaled

    Matt 18:30 Scaled

    Allison 13:49 Scaled

    Olivia 25:00 Scaled

    Dylan 25:00 Scaled

    Couchfit 18:57

    Thursday
    Oct272011

    Frightful Fifty

    Today's WOD:

    Filthy Fifty
      
    Box Jumps 24/20"
    Jumping Pull-Ups
    Kettlebell Swings 24/16 kg
    Walking Lunges
    Knees to Elbows
    Push Press 45/35 lbs
    Hip Extensions
    Wall Ball 20/14 lbs
    Burpees
    Doubleunders
      
    50 reps each for time.
      
    Time Limit: 40 Minutes

    Warm-up:

    1. Row 3 Minutes
    2. Samson Stretch
    3. Shoulder ROM
    4. Group Burgener Warm-up x2

    MOD:

    Kettlebell Swings
    Jumping Pull-ups
    Push Press

    Post-WOD:

    Rollout: Shoulders & Upper Back

    CFTally Athlete Results:

    bamf 41:00 Scaled

    Will B. 37:45 Scaled

    Christina 38:32 Scaled

    Andy 34:35

    Mike 35:50 Scaled

    Harold 38:15 Scaled

    Gustavo 40:00 Scaled

    Stephen K. 40:00 Scaled

    Tweety Bird 34:40 Scaled

    Justin B. 28:30

    Jorge 31:15 Scaled

    Joker 20:17

    Luisa 35:27 Scaled

    Kim Possible 33:05 Scaled

    Bigfoot 31:23 Scaled

    Charlie 30:14 Scaled

    Professor 26:00

    Tom 46:34 Scaled

    Ian 24:19 Scaled

    Will 34:54

    Marcelo 26:51 Scaled

    Andrew 37:11 Scaled

    James 29:41

    Alecia 39:27 Scaled

    Jaimi 38:19 Scaled

    Sara 32:22 Scaled

    Lauren 38:40

    Susie Burpees 40:00 Scaled

    BMR 32:42 Scaled

    Ryan 28:45 Scaled

    Lizzie 26:02 Scaled

    Slash 37:30 Scaled

    Natalie 40:00 Scaled

    Lily 39:20 Scaled

    Carnivore 22:52PR

    Abs 21:21 Scaled

    Danny 33:19PR

    Nicole 42:20 Scaled

    Monkey 31:53PR

    Chance 29:58 Scaled

    Counselor 33:03 Scaled

    Jason 37:07 Scaled

    Tony 25:11 Scaled

    Nikki 44:55 Scaled

    Stoner 23:06

    Firecracker 35:42

    Dylan 38:00 Scaled

    UpMan 43:58 

    Eddie 40:00 Scaled

    Sarge 40:00 Scaled

    Tuesday
    Aug092011

    8ights

    Bye LIz! See you in three weeks.

    Today's WOD:

    8 Split Jerk 155/110 lbs
    8 Knees-to-elbows
      
    8 Rounds for time.
      
    Time Limit: 25 minutes

    Warm-up:

    1. Run 400m
    2. Push-up x10
    3. Rack Stretch
    4. Squat Clean 10 in 10

    MOD:

    Push Jerk
    Knees-to-elbows

    Post-WOD:

    Skin the cat 3-3-3
    Rollout: Shoulders & Upper Back

    CFTally Athlete Results:

    Professor 23:30

    Phillip 19:05 Scaled

    bamf 23:59 Scaled

    Andy 23:55 Scaled

    Patrick 18:07 Scaled

    John S. 19:42 Scaled

    Coco 24:18 Scaled

    Lily 24:18 Scaled

    Christina 23:10 Scaled

    Joker 17:01

    Kim Possible 14:03

    Mighty Mouse 22:48 Scaled

    Monkey 25:00 Scaled

    Special K 25:00 Scaled

    Wonder Woman 26:28 Scaled

    Tom 25:00 Scaled

    Tuffy 10:23 Scaled

    Zach 19:08

    Susie Burpees 17:14 Scaled

    Anne 17:30 Scaled

    Kaveman 18:58

    Upman 15:02 Scaled

    Flex 25:00 Scaled

    Stoner 10:53

    Jimbo 23:40 Scaled

    KitKat 19:58 Scaled

    Cornbread 25:00 Scaled

    Matt 24:00 Scaled

    CouchFit 19:07 Scaled

    Jason 22:42 Scaled

    Tony 18:28 Scaled

    JuJu 25:00 Scaled

    Rover 17:43 Scaled

    Abi 17:27 Scaled

    Happy 19:47 Scaled

    Rubberman 24:30 Scaled

    Jorge 25:09 Scaled

    Chris C. 20:36 Scaled

    Speed Racer 25:18 Scaled

    Danny 25:00 Scaled

    Nicole 23:45 Scaled

    Wednesday
    Jul062011

    Pretty Tough!

    Today's WOD:

    50 Doubleunders
    25 Knees-to-elbows
    Overhead walk 25m 165/110 lbs
    400m run
      
    3 Rounds for time.

    Warm-up:

    1. Jump Rope 3 Minutes
    2. Shouder ROM
    3. Push-ups x10
    4. Sit-ups x20
    5. Group Burgener x2

    MOD:

    Doubleunders
    Knees-to-elbows
    Overhead Walk
    Pose Running

    Post-WOD:

    Personal Challenge Work
    Stretch: Plantar Fasciitis

    CFTally Athlete Results:

    Ronbo 27:31 Scaled

    The Standard 25:39

    Ashley 19:38 Scaled

    Valerie 21:36 Scaled

    Karen 22:57 Scaled

    Emery 24:42 Scaled

    Lily 25:20 Scaled

    Aislinn 25:11 Scaled

    Mighty Mouse 25:19 Scaled

    Special K 23:35 Scaled

    Ian 21:33 Scaled

    Marcelo 20:55 Scaled

    Zack 21:46 Scaled

    Stoner 17:48

    Jason 31:17

    Professor 14:51

    Speed Racer 26:05 Scaled

    Allyson 26:46 Scaled

    Monkey 26:14

    Cornbread 30:48 Scaled

    Tony 27:45 Scaled

    CouchFit 29:19 Scaled

    Abi 17:51 Scaled

    Susie Burpees 29:48 Scaled

    KitKat 32:26 Scaled

    Bill 34:09

    Carlos 14:28 

    Kim Possible 22:18 Scaled

    Danny 20:27 Scaled

    Nicole 22:48 Scaled

    Jimbo 17:50 Scaled

    Nikki 24:16 Scaled

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